If the injury is extremely painful, has involved trauma, or swells quickly, it might be worth a visit to the A & E department in case you have a fracture or dislocation and require medical assistance.
Most injuries benefit from the early application of ice packs to help swelling and arnica to bring out any bruising, allowing quicker recovery. Resting, compressing and elevating the affected area can also help.
Different sports are inclined to cause different injuries. E.g. Skiers often suffer with haematomas (deep bruising) and groin strains. Footballers commonly suffer from ligament damage to the ankles or knees, torn hamstrings and cartilage problems. Aerobic dancers are prone to foot injury, shin splints and chronic calf problems. Racquet sport players and older runners are liable to suffer from achilles or calf tears. All conditions benefit from good advice and treatment, but some are best not treated immediately.
Our osteopaths, acupuncturist, sports massage and rehabilitation therapists at BOP may all be able to assist you to recover. It is best to call the practice to discuss your injury with one of the sports team to see who is best suited to help with your individual problems.
The initial aim of treatment is to reduce swelling and inflammation in the area. In the early stages this may require compression bandaging, but older fluid is best dispersed with massage treatments. Your recovery time can also be reduced by the use of various electrotherapy equipment, such as ultrasound. However, the most important treatment is the correct advice, and this will include exercises specific to your condition. The exercises necessary to promote recovery may be different for each activity and will change as you recover.
When you contact BOP with a back or neck problem any of the osteopaths, massage therapists or the acupuncturist here will be pleased to see you, but if you have a sports injury, ask the receptionist to get one of the sports team to call you.
Focus is on speeding recovery following injury or long term musculo-skeletal problems. It is suitable for sportspeople, recreational exercisers and less active people such as those who suffer repetitive strains from work.
For those people starting exercise and also for those trying to enhance exercise and performance. Pre-event work focuses on getting you ready for physical activity – whatever your level. The main objective is to optimise performance and prevent injury.
Focus is on speeding tissue recovery time following physical activity, it is essential if you are serious about looking after your body and your sport/gym work.
Find out about what to expect from your first visit to Broadwater Osteopathic Practice.
If you are unable to make an appointment, without notice, a Full Fee will be charged. A covid screen and reminder text is sent or calls made, 24 hours prior to all visits, so this allows ample time to call and let us know if you are unable to attend.
Missed appointments at this time are very frustrating. We need to allow more time for each patient appointment, to screen, clean, aerate and risk assess your visit. For this to happen we need to allow at least 15-30 minutes extra for your allocated appointment. We have a waiting list of patients who would also love your appointment if you cannot make it.
Please consider other people and make that call. Save yourself a missed appointment fee, but most importantly, allow someone else to take your appointment.
Many thanks
Team BOP
In this second installment on running injuries, Chris looks at common problems below the knee that we encounter and advise upon in the clinic.
Going the extra mile – part 2: The most common running injuries, their causes, symptoms and how to help yourself.
Shin splints
Location of the pain
Along the inside of the shin.
Symptoms
Recurring pain in the middle and inner aspect of the tibia (shin bone). Often described as an aching or a sensation of increasing pressure that intensifies until the pain forces the person to cease activity.
The detail
In summary, it is the inflammation of the connective tissues joining the muscle to the inside of the tibia. It is caused by overuse or too sudden increased activity levels. Running on surfaces that are hard and/or an upwards gradient probably can also contribute.
Self-management
Use ice to decrease localised inflammation.
As hard as it will be for you really keen runners, it may be necessary to stop running for a prolonged period. You can of course maintain cardiovascular fitness by diversifying into non-weight-bearing exercise, such as cycling or swimming.
Consider foot and gait analysis to see if there is an underlying predisposing factor such as dropped medial arches of the foot and resultant tibial torsion.
Achilles tendonitis
Location of the pain
In the Achilles tendon itself, but also felt in the back of the heel where the tendon attaches.
Symptoms
An ache in the Achilles tendon that is often made worse with activity. Continuing to run through the discomfort can make the micro-tears associated with tendonitis worse and result in a longer recuperation period. The injury may also cause redness or swelling around the tendon and a sensation of tightness within the lower calf. Where there is a palpable lump within the tendon or an audible snapping sound, this may be due to a build-up of scar tissue due to a longer period of successive micro trauma.
The detail
The Achilles tendon is what connects your calf musculature to your heel. It is the biggest tendon in your body, and it needs to be, as it has to deal with large forces when walking, let alone running or jumping. The problem will often begin as a mild ache in the area after sporting activity. Prompt action can reduce the length of time needed to rehabilitate the area. Many factors are thought to predispose someone to Achilles tendonitis, including an increase in the intensity of activity, poor running technique, inappropriate footwear.
Self-management
Ice the area, especially after activity.
A small heel lift may be helpful in reducing discomfort in the tendon itself – the lift slightly shortens the calf musculature and so reduces pull and stretch on the Achilles.
Plantar fasciitis
Location of the pain
Underside of the foot.
Symptoms
Tenderness, stiffness or even a sensation of bruising in the sole of the foot. It often begins around the base of the heel. Stiffness in particular may be more evident upon weight-bearing for the first steps of the day or after a period of inactivity. Discomfort is also more likely when barefoot or wearing unsupportive footwear.
The detail
The plantar fascia is an extremely strong band of connective tissue that supports your foot arches. Its main purpose is to absorb much of the impact of heel strike and help to reform the foot arches after toe-off. With micro-tears in the fascia we get discomfort. Some people appear to be more prone to this and it is likely that there are several predisposing factors such as increased weight, inappropriate footwear, lack of stretching and increased activity.
Self-management
It is possible to continue running through the discomfort for a prolonged period, but doing so will cause an exponential increase in healing time.
While applying a moderate amount of pressure, roll the sole of the foot over a rolling pin for around five minutes a time, up to five times a day. This can also be done with a frozen water bottle if you wish to combine the benefits of icing with the facial stretch.
Stop wearing any non-supportive footwear such as flip flops, sandals, etc.
Liberal foam rolling of the calves and stretching of the calf muscles can be of benefit when suffering from plantar fasciitis.
Ankle ligament sprain
Location of the pain
On the side of the ankle.
Symptoms
Swelling, bruising, instability, pain and difficulty weight-bearing fully on the affected side, depending on the severity of the sprain. Often it may just be mildly uncomfortable with residual stiffness. However, when severe, all the above symptoms will present themselves in the days following the injury. It is also worth noting that pain, swelling and inability to weight-bear can be a sign of a fracture, so if you are worried you should visit A&E as soon as possible.
The detail
Inversion strains (when you roll on to the outside of your foot) are fairly common. Most people have experienced this to some extent, perhaps after losing their footing in a pothole, or during sporting activity where they have had to change direction quickly. Severity can range from a mild tear to a complete rupture.
Self-management
Rest
Ice the area regularly – for up to 10 minutes at a time.
Compression bandages can help with the initial swelling.
Elevate the ankle from time to time to aid with the reduction of swelling.
Once the initial discomfort and swelling have reduced, proprioceptive exercises that help your body control the movement of your ankle can be undertaken in order to decrease the likelihood of further sprains.
Hopefully these two blogs on common running injuries have helped to give you an insight into how to self-manage. Of course, it is always a good idea to get the problem looked over by a musculoskeletal expert, such as an osteopath.
